This week’s pair of coached swim sessions with a strong weighting towards technical work.
Tuesday, 15th October 2013 – Technique Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl easy | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 200m Front crawl steady | ||
| 2x | 50m Doggy paddle on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl scull on 10s rest | |
| 900m | ||
| Main Set | ||
| 4/5x | 200m Front crawl steady on 20s rest 100m as 25m scull, 25m swim, 25m scull, 25m hard on 20s rest |
|
| 2,100m/2,400m | ||
| Cool Down | ||
| 200m Mix strokes | ||
| 2,300m/2,600m | ||
Focussing on the catch and incorporating some repeated technique work into the main set worked well. The session kept flowing with lots of opportunity to give input on individual strokes and make notes for next time.
Thursday, 17th October 2013 – Endurance Session
| Warm Up | ||
|---|---|---|
| 400m Choice easy | ||
| 2x | 50m as 25m scull, 25m front crawl on 10s rest | |
| 2x | 50m as 25m doggy paddle, 25m front crawl on 10s rest | |
| 2x | 100m Front crawl – paddles and pull on 10s rest | |
| 800m | ||
| Main Set | ||
| 3x | 100m Front crawl on 15s rest | |
| 3x | 200m Front crawl on 25s rest 1: pull 2-3: no pull |
|
| 3x | 300m Front crawl on 30s rest 1: pull and paddles 2: pull 3: no pull |
|
| 3x | 300m Front crawl on 30s rest | |
| 3x | 200m Front crawl on 25s rest 1: pull 2-3: no pull |
|
| 3x | 100m Front crawl on 15s rest 1: pull and paddles 2: pull 3: no pull |
|
| 4,400m | ||
| Cool Down | ||
| 100m Front crawl easy | ||
| 4,500m | ||
As with most Thursday sessions, lower numbers means I can be a bit more focussed. So while I stuck to the basic structure drills were changed to focus on individual weaknesses and also incorporated into the main set (first 25m of each 100 as a specific drill). Pacing entirely steady today.
